What Drink Is Good for Arthritis?: Your Guide to Anti-Inflammatory Beverages

October 8, 2025 •

4 min read

According to the Arthritis Foundation, consuming anti-inflammatory foods and beverages, along with proper hydration, can help manage arthritis symptoms like joint pain and stiffness. Understanding what drink is good for arthritis is a key step toward a diet that supports joint health.

Quick Summary

This article explores beverages that can alleviate arthritis symptoms through anti-inflammatory properties, antioxidants, and essential hydration, while also identifying drinks to avoid.

Key Points

Hydrate with Water: Proper hydration is fundamental for lubricating joints and flushing out inflammation-causing toxins.
Embrace Green Tea: Rich in the powerful antioxidant EGCG, green tea can help reduce inflammation and preserve cartilage.
Consider Tart Cherry Juice: It can help lower uric acid levels and contains anthocyanins that reduce inflammation, particularly benefiting gout sufferers.
Sip on Golden Milk: Combining turmeric with black pepper boosts the anti-inflammatory effects of curcumin, offering relief for osteoarthritis pain.
Build with Bone Broth: Contains collagen, glucosamine, and chondroitin, which support the health and rebuilding of cartilage.
Enjoy Nutrient-Rich Smoothies: Blending whole fruits and vegetables provides maximum vitamins, fiber, and anti-inflammatory compounds.
Limit Sugary Drinks and Excessive Alcohol: Sugary beverages and too much alcohol can increase inflammation and exacerbate arthritis symptoms.

The Power of Hydration: Why Water is Your Best Friend

At the very core of a healthy diet for anyone, especially those with arthritis, is water. Staying well-hydrated is crucial for flushing toxins from your body that can exacerbate inflammation. Water also helps to keep the joints lubricated, a function of synovial fluid, which can be affected by dehydration. The Arthritis Society of Canada recommends aiming for about eight glasses of fluid a day, which can include water, herbal teas, and soups. A great tip is to start your day with a large glass of water to rehydrate after sleep. You can also infuse water with slices of citrus, cucumber, or ginger to add flavor and additional anti-inflammatory benefits.

Top Anti-Inflammatory Beverages

Beyond simple water, several other drinks are lauded for their anti-inflammatory and antioxidant properties, making them excellent choices for those seeking to manage arthritis symptoms.

Green Tea

Green tea is rich in polyphenols, plant compounds with powerful anti-inflammatory effects. The Arthritis Foundation highlights green tea as particularly beneficial due to its active ingredient, epigallocatechin 3-gallate (EGCG), an antioxidant 100 times stronger than vitamins C and E. EGCG is believed to help preserve cartilage and bone, offering significant benefits, especially for those with rheumatoid arthritis. Green tea is one of the most studied beverages for arthritis relief.

Tart Cherry Juice

Especially beneficial for those with gout, a form of arthritis caused by uric acid buildup, tart cherry juice contains anthocyanins. These potent antioxidants may help reduce inflammation and lower uric acid levels, protecting against gout flares. Studies suggest that 8-12 ounces daily, split into two servings, can improve pain and physical function in people with osteoarthritis.

Turmeric Golden Milk

Turmeric is a spice containing curcumin, a compound known for its anti-inflammatory effects. Combining it with milk (dairy or plant-based) and a dash of black pepper creates a comforting beverage. The pepper helps the body absorb the curcumin more effectively, maximizing its benefits. While more research is needed, it is a popular and natural remedy for easing osteoarthritis pain.

Bone Broth

Made by simmering animal bones, bone broth releases collagen, glucosamine, and chondroitin, which are natural components of cartilage. Consuming these compounds may support cartilage repair and reduce inflammation. It is particularly beneficial when consumed before activities that load the joints, as it can help shuttle nutrients to the connective tissues.

Fruit and Vegetable Smoothies

Unlike fruit juice, which can be high in sugar, smoothies incorporate the whole fruit and vegetables, providing beneficial fiber and antioxidants. Incorporating colorful berries, leafy greens like spinach and kale, and other anti-inflammatory produce creates a nutrient-dense and delicious drink.

Coffee

While debated, some research suggests coffee offers anti-inflammatory benefits due to its antioxidant polyphenols. However, the research on coffee's overall effect on arthritis is mixed, and its caffeine content can cause issues for some. Moderation, typically one or two cups a day, is key.

What to Avoid or Limit for Better Joint Health

Just as some drinks can help, others can worsen arthritis symptoms by promoting inflammation.

Sugary Drinks: Excess sugar triggers inflammation, so limiting or avoiding soda, sweetened fruit juices, and other sugary beverages is highly recommended.
Excessive Alcohol: While red wine contains resveratrol, too much alcohol can lead to increased inflammation and weight gain. It can also trigger gout flares.
Full-Fat Dairy: Some people with arthritis find full-fat dairy to be inflammatory. Switching to low-fat versions or alternatives can be a helpful experiment.

Comparison of Arthritis-Friendly Drinks


Beverage	Key Benefit	Main Components	Best for...
Water	Hydrates joints, flushes toxins	H2O	Daily, consistent hydration.
Green Tea	Powerful antioxidant, protects cartilage	Polyphenols, EGCG	Long-term inflammation reduction.
Tart Cherry Juice	Reduces uric acid, anti-inflammatory	Anthocyanins	Gout management, pain relief.
Turmeric Golden Milk	Anti-inflammatory, pain relief	Curcumin	Easing osteoarthritis pain.
Bone Broth	Supports cartilage, reduces inflammation	Collagen, Glucosamine, Chondroitin	Joint repair and rebuilding.
Fruit Smoothie	High in antioxidants, fiber-rich	Vitamins, fiber, antioxidants	Nutrient-dense, anti-inflammatory boost.

Simple Tips for Your Daily Drink Routine

Start with Water: Make it a habit to drink a glass of water first thing in the morning to rehydrate.
Flavor Water Naturally: Use sliced lemons, cucumbers, or mint to make plain water more appealing.
Blend, Don't Juice: Choose whole food smoothies over juices to get the added benefit of fiber.
Read Labels: Be mindful of hidden sugars in packaged drinks, even those claiming to be healthy.
Moderation with Caffeine and Alcohol: Enjoy coffee and alcohol in moderation, paying attention to how your body reacts.

Conclusion: A Sip Towards Better Joint Health

While beverages are not a cure, a mindful approach to what you drink can be a powerful tool for managing arthritis symptoms. Prioritizing consistent hydration with water is fundamental, but incorporating anti-inflammatory options like green tea, tart cherry juice, and smoothies can further enhance your dietary strategy. By consciously choosing your drinks, you can support your body’s anti-inflammatory defenses and feel your best. For more in-depth information on nutrition and arthritis, the Arthritis Foundation offers valuable resources. Arthritis Foundation Website

Frequently Asked Questions

The research on coffee and arthritis is mixed. While coffee contains beneficial antioxidant polyphenols, its link to increasing risk for certain types of arthritis is debated. Most experts recommend moderate consumption of one to two cups per day.

Yes, there is some evidence that bone broth can help. It provides collagen, glucosamine, and chondroitin, which support joint health and reduce inflammation. However, it may take one to two months of consistent use to see significant pain relief.

Proper hydration is crucial for arthritis management because it helps lubricate your joints, flushes toxins that can cause inflammation, and helps prevent gout attacks caused by high uric acid levels.

Not necessarily all, but you should be mindful of juices with added sugar, which can trigger inflammation. Tart cherry juice, in moderation, has anti-inflammatory benefits. Whole fruit smoothies are a better option as they contain more fiber and fewer concentrated sugars.

Excessive alcohol consumption can exacerbate arthritis symptoms by increasing inflammation. It can also trigger gout flare-ups. Moderate consumption of some alcohol, like red wine, may have anti-inflammatory effects due to antioxidants, but it is not recommended to start drinking for this reason.

Yes, sugary drinks are bad for arthritis. The added sugar in sodas, sweetened teas, and other sugary beverages can increase inflammation and worsen arthritis pain.

The Mediterranean diet, a well-researched anti-inflammatory eating pattern, emphasizes many of the healthy drinks discussed, such as green tea and olive oil. It also discourages sugary drinks and excessive alcohol, aligning with the principles for managing arthritis.